Interval Training - What
it is and How to Benefit from it
by Maia Appleby
| The
theory behind interval training is this: By mixing bursts
of high intensity work with low intensity periods of recovery,
you're overloading both the aerobic and anaerobic systems
at the same time, getting the benefits of both aspects of
training simultaneously. You can realistically get a
complete workout in thirty minutes with interval training.
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How is
it done?
Begin as you would on any other day. Start at an easy pace
and gradually increase your heart rate for at least five minutes.
You can monitor this by taking your pulse for fifteen seconds
and multiplying it by four or using a heart rate monitor When
you're sufficiently warmed up, you're ready for a burst of
high intensity work. If you're on a treadmill, break into
a jog or a sprint, depending on what "high intensity"
means to you. |
During the
high intensity periods, you're decreasing your body's ability
to exchange oxygen and carbon dioxide. You begin to feel
the "burn" as your body eliminates lactic acid
(a toxic by-product) and your muscles begin to lose their
ability to contract. You wouldn't physically be able to
maintain this level of intensity for long. |
| When you
begin to wear your muscles out, decrease the intensity level
to something that you could maintain for a longer period.
Don't slow down so much that your pulse dips too low, though,
or you will lose the aerobic effect completely. Now, you're
in the "active recovery period". Your body's ability
to exchange oxygen and carbon dioxide increases and it can
deliver nutrients to your muscles. The burn goes away and
your breathing and heart rate slow down slightly. You have
completed one cycle. |
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Repeat this process of maxing out and recovering your anaerobic
system for at least thirty minutes. The high intensity periods
should be shorter than the active recovery periods, especially
at first. You might walk for five minutes and then run for
one when you begin to introduce your body to this type of
training. As you become more adept, increase the time you
spend in high intensity periods. Forcing yourself to sustain
long periods of high intensity activity is dangerous, so
do use caution and work yourself up gradually.
Why is it good?
Here are four big reasons:
1. It saves time. If you
normally spend an hour and a half in the gym following the
traditional sequence, you'll work yourself just as hard
in 45 minutes with interval training. Finding time to exercise
is a big problem for (I dare say) most people. Here's a
great solution.
2. It's a great way to get
beyond a plateau. I'm by no means claiming that interval
training is better than the traditional, tried-and-true
warm-up, weight training, cool-down sequence, but when you
stop seeing improvements in your physical condition, it's
time to do something new and different. Throwing a couple
days of interval training into your exercise regimen each
week tells your body that it's time to get over the plateau
and make additional progress.
3. It combats monotony. Once
a routine gets boring, you might decide to do different
weight lifting exercises or change around your aerobic activities.
You might stop using weight machines and switch exclusively
to free weights. Interval training can help you during the
transition period between one exercise program and another.
It's fun, and the time flies by during each session, because
you're working in cycles of high and low intensity work
instead of spending a long period of time at any one activity.
4. It's easy! You can do
an entire workout without moving from one spot. You set
your own rules, using your body's cues, so you feel completely
in control of the workout. There's no counting involved
and the time seems to go by much more quickly. |
How can it help me lose weight?
By challenging both you aerobic and anaerobic systems simultaneously,
you're improving your body's ability to burn calories by leaps
and bounds. You're adding new muscle, which speeds up your
metabolism of fat in general. You're getting an aerobic workout
that burns lots of calories. You're pushing yourself beyond
any plateaus that you may have hit doing the same thing over
and over again. Your body is becoming a more efficient fat-burning
machine. |
What activities can I use for interval training?
The possibilities are endless, but the most practical are
probably walking/running, other cardiovascular machines like
stair steppers, elliptical trainers and stationary bikes,
aerobic exercise, water exercise and things like that. You
could even incorporate it into jumping rope or a sport like
racquetball. If you want to be creative, you can really make
fitness fun. |
How often should I do it?
If you're a beginner, throw in one session a week, along with
your normal routine. If you're more seasoned, two or three
times a week is great. This is a demanding form of exercise,
so use common sense and listen to your body.
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When you're finished with your workout (and you'll be surprised
at how quickly you get out of the gym doing this), your muscles
have been taxed in a brand new way and need to be stretched.
Don't skip this part! You'll feel great when you leave, and
your body will thank you by improving its condition to prepare
itself for the next time.
About
the Author
Maia
Appleby is a certified personal trainer and the owner of
Ideal Fitness, Inc., selling fitness, athletic and recreation
equipment from the website www.shapeupshop.com
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